Walking - Competitive and Social

Competitive Walking

Competitive Walking is when individuals participates in organized events or races aiming to achieve fastest time over a specific distance, namely Racewalking. Racewalking techniques are distinct and highly regulated to ensure fairness and compliance with the sport's rules.

The two main techniques include:

1. Maintaining Ground Contact: A key rule in racewalking is the competitor must have one foot on the ground at all times, This differentiates racewalking from running where both feet is off the ground between strides.
2. Straightened Leading Leg: The leading leg should be in a straightened position from the moment of first contact on the ground. The knee should not be in a bent position when the foot hits the ground.

The following techniques are often used to optimize their performance:

1. Posture: Maintaining an upright posture with a slight forward lean assists in reducing fatigue and improving speed.
2. Arm Movement: Arms are bent and held in a 90-degree angle swinging back and forth in opposition to the legs, to maintain balance and rhythm.
3. Hip Rotation: Efficient racewalkers use their hips to increase stride length, moving their hips backwards and forward aiding in moving the body forward.
4. Heel-to-Toe Movement: The leading foot should always make contact with the ground heel first then rolling forward to the toe. This assists in maintaining balance and forward momentum.

By mastering the above techniques, racewalkers can improve their efficiency and speed while adhering to the sport's rules.

Social walking, on the other hand, is a more casual and leisurely activity. It is usually done for enjoyment, relaxation, and social interaction with friends or groups. There are no strict rules or goals, and the primary focus is on the experience rather than competition.

The Importance of Mobility Exercises for Walking:

Mobility exercises plays a crucial role for walkers as this enhances flexibility, range of motion, and overall movement efficiency. These exercises help walkers to walk with greater ease and effectiveness.

The key benefits are:

1. Improves Flexibility: Mobility exercises increases the flexibility of muscles and joints, helping hip rotation and stride length with minimal strain.
2. Enhanced Range of Motion: Improves the range of motion in key areas such as the hips, ankles, and shoulders.
3. Injury Prevention: Regular mobility exercises help to prevent injuries as the muscles and joints are prepared for the repetitive and dynamic movements involved in walking..
4. Better Posture: Mobility work aids in maintaining an upright posture with a slight forward lean, which is essential for reducing fatigue and optimizing walking mechanics.
5. Increased Efficiency: Enhanced mobility allows for a smoother and more efficient movement, reducing the energy expenditure required for each stride.

Mobility Exercises for Walkers:

Incorporating mobility exercises into a regular routine can greatly benefit walkers by enhancing flexibility, range of motion, and overall movement efficiency.

1. Hip Circles: Improves hip mobility and flexibility.
2. Ankle Circles: Increases the range of motion and flexibility in your ankles.
3. Leg Swings: This exercise helps to loosen up the hips and legs.
4. Standing Quad Stretch: Stretches the quadriceps and improves flexibility in the thighs.
5. Hamstring Stretch: This helps to stretch the hamstrings.
6. Calf Stretch: Stand facing a wall with one foot in front of the other. Lean forward, keeping the back leg straight and heel on the ground to stretch the calf muscles.
7. Arm Circles: Improves shoulder mobility.
8. Torso Twists: This helps to improve spinal mobility.

By regularly performing these mobility exercises, walkers can improve their walking technique, reduce the risk of injury, and enjoy a more comfortable and efficient walking experience. 

Strength Exercises:

Incorporating strength training and core exercises into a regular training routine can assist racewalkers to improve their performance thereby reducing the risk of injury.

1. Squats: Enhance leg strength and endurance, which are crucial for maintaining speed and stability.
2. Lunges: Improve balance and strengthen the muscles used during the heel-to-toe movement.
3. Calf Raises: Target the calf muscles, critical for the push-off phase in walking.
4. Core Exercises (e.g. Planks and Russian Twists): Strengthen the core, aiding in maintaining proper posture and reducing fatigue.
5. Hip Abductor Exercises (e.g. Side Leg Raises): Improve hip strength and mobility, which are vital for efficient hip rotation.
6. Glute Bridges: Strengthen the glutes, hamstrings and lower back, supporting an upright posture and powerful strides.
7. Arm Exercises (e.g. Bicep Curls and Triceps Dips): Enhance arm strength to maintain balance and rhythm throughout the racewalk.

Here's how you can improve your walking style:

1. Incorporate a Warm Up and Cool Down routine before and after a walk. eg ankle circles, hip circles, leg swings.
2. Keep your head parallel to the ground to avoid strain on your neck.  
3. Keep your arms at 90 degree angle, moving forward and back with ease.  
4. Relax your hands and fingers  
5. Lengthen your back.  
6. Pull in your lower abdomen, slightly.